Jefferson Curl, Stretch Approach?

When i started this IM (everytime) my hands are ~20cm away from my feet but after hanging in there for ~1 minute (each rep) my hand and feet are about the same height level.

But my question is, is this the right way too do it? Each set take me ~ 5minutes too complete.

In the book it says

''- Keep your hips tucked under for as long as possible.''

Is this acceptable mastery if i take this long time? 

Also i feel there is a pain threshold when doing this, shud i ignore it and just go deeper into the stretch? Since it only hurts a little bit and disappears after a while into the stretch. 

those are pike hangs

jefferson curl is done in reps. you lower, pause, curl back up, you just did one rep.

as a goal, thats great. but for mastery purposes all you need to do is power out the reps for the prescribed amount.

Keeping your hips tucked under means hold a posterior pelvic tilt.

Yes, keeping your hips tucked will cause you to curl down with your spine, rather than pike. Once the spine is fully curled then release the tuck into a stretch. To come up it's the reverse start the movement back up by tucking the hips then uncurl the spine from hips up.

As a side note, this doesn't mean it's 'wrong' to pike down in general, but this is an exercise for the spinal muscles and pelvic connective tissue.

Keilani Gutierrez said:

those are pike hangs

jefferson curl is done in reps. you lower, pause, curl back up, you just did one rep.

But the problem is when i do reps i cant go that low. I need the time too stay there so i can  reach further down (beyond my toes). But this make it as you said into a ''pike hang''. This becomes weird im able too complete pike hangs but not jefferson curls. Just becuse i need the amount of time too get there. 

Cole Dano said:

Yes, keeping your hips tucked will cause you to curl down with your spine, rather than pike. Once the spine is fully curled then release the tuck into a stretch. To come up it's the reverse start the movement back up by tucking the hips then uncurl the spine from hips up.

 

As a side note, this doesn't mean it's 'wrong' to pike down in general, but this is an exercise for the spinal muscles and pelvic connective tissue.

The amount of time from '' release the tuck into a stretch'' is what confuses me. If i add heavier weights maybe my hands would go down below my toes a little bit faster? Now im doing pike hangs becuse i need time too get deep into the stretch. If i just did jefferson curls at reps and not taking the time needed i would be ~15cm above my toes. What shud i do?

Are you certain you mastered MN/PE1>iM (Stiff Legged Windmills)?

What Keegan said. I thought I had mastered them. When I moved to the next pe and im I found myself lacking. Went back and really focused on windmills for a few months. Then "miraculously" when they were truely mastered, pe2 and im were almost there just need a couple cycles to perfect them.

Jure Rakuljic said:

 

The amount of time from '' release the tuck into a stretch'' is what confuses me. If i add heavier weights maybe my hands would go down below my toes a little bit faster? Now I'm doing pike hangs because i need time too get deep into the stretch. If i just did jefferson curls at reps and not taking the time needed i would be ~15cm above my toes. What should i do?

Jefferson curls aren't meant to be a deep "Stretch." Just go down as far as you are able to pause for one or two seconds and roll back up. Taking five minutes to complete one set is too long. The purpose of the integrated mobility element is to strengthen the muscles in between your vertebra.

Pike stretching will come later in the course.

For me they take a little less than one minute. Is that too much? I would say they match the PE in time spent. I still have to focus a lot to prevent piking, therefore I do them slower right now.

Keegan said:

Are you certain you mastered MN/PE1>iM (Stiff Legged Windmills)?

howens said:

What Keegan said. I thought I had mastered them. When I moved to the next pe and im I found myself lacking. Went back and really focused on windmills for a few months. Then "miraculously" when they were truely mastered, pe2 and im were almost there just need a couple cycles to perfect them.

Rayne-William said:

Jefferson curls aren't meant to be a deep "Stretch." Just go down as far as you are able to pause for one or two seconds and roll back up. Taking five minutes to complete one set is too long. The purpose of the integrated mobility element is to strengthen the muscles in between your vertebra.

 

Pike stretching will come later in the course.

Since day 1 i had no problem with the iM (Stiff Legged Windmills) i could touch the ground with my hand. But i might be doing something wrong. I will really focus on the rotation, hold for a bit at the bottom and improve it in general now i got new motivation too focus on that hold, i just took it for granted kinda because i felt  i masterd it since the start. Thanks for the help guys really appriciate it.

Not speaking officially here, but I don't see any harm in hanging in the bottom if you are benefiting from it, though a one minute hang is excessive a 10s or so is fine IMO.

Jure Rakuljic said:

Since day 1 i had no problem with the iM (Stiff Legged Windmills) i could touch the ground with my hand. But i might be doing something wrong. I will really focus on the rotation, hold for a bit at the bottom and improve it in general now i got new motivation too focus on that hold, i just took it for granted kinda because i felt  i masterd it since the start. Thanks for the help guys really appriciate it.

You are supposed to reach behind, not reach for the ground.

^Right. Post a vid of your Windmills trying to copy the course demo video as closely as possible.